Dumbbell Lying Supine Curl

Dumbbell Lying Supine Curl

The Dumbbell Lying Supine Curl is a fantastic exercise that primarily targets your biceps muscles, helping you achieve toned and defined arms. This exercise is performed while lying flat on your back, using dumbbells to provide resistance. The key benefit of the Dumbbell Lying Supine Curl is its ability to isolate and target the biceps muscles effectively. By lying down, you eliminate the involvement of other muscles that may assist during standing bicep exercises, ensuring maximum tension on the biceps. To perform this exercise, you will need a pair of dumbbells of appropriate weight for your fitness level. Lie down on a bench or a flat surface, ensuring your feet are firmly planted on the ground. Hold the dumbbells with an underhand grip and extend your arms fully towards the floor. Next, slowly and steadily curl the dumbbells towards your shoulders, focusing on keeping your upper arms still throughout the movement. Squeeze your biceps at the top of the curl for a brief moment before slowly lowering the dumbbells back to the starting position. It's important to maintain proper form during this exercise. Avoid using momentum or swinging your arms to lift the weights. Focus on a controlled and deliberate movement to truly engage and challenge your biceps. Incorporate the Dumbbell Lying Supine Curl into your arm workout routine to build strength and muscle definition. As with any exercise, gradually increase the weight and intensity over time to continue challenging your muscles and promoting growth. Remember to always listen to your body and adjust the weight as needed to ensure a safe and effective workout.


  • Start by lying flat on your back on a bench or mat, holding a dumbbell in each hand with your palms facing upwards.
  • Keep your arms straight and extend them above your chest, keeping a slight bend in your elbows.
  • Keeping your upper arms stationary, slowly lower the dumbbells towards your head by bending your elbows.
  • Pause for a moment when the dumbbells are near your forehead, then slowly raise them back to the starting position by straightening your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to target the biceps effectively.
  • To increase the intensity, slow down the lowering phase of the exercise. This will create more time under tension.
  • Engage your core muscles by maintaining a stable and neutral spine throughout the exercise.
  • Gradually increase the weight of the dumbbells as you get stronger, but always prioritize good form over heavy weights.
  • Incorporate a variety of bicep exercises into your workout routine to ensure balanced muscle development.
  • Don't forget to warm up your biceps before performing the dumbbell lying supine curl. This can help prevent injuries.
  • Remember to breathe out during the curling phase and breathe in during the lowering phase of the exercise.
  • If using a bench, make sure it's sturdy and secure to avoid any accidents or injuries.
  • Listen to your body and take rest days when needed to allow for proper muscle recovery.
  • Stay hydrated and fuel your body with a balanced diet to support muscle growth and recovery.


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